[CharlieDigital]

You have to combine fiber with protein and fat.

Fiber fills you up now by taking up physical volume. Try eating the equivalent of 200 calories of broc vs 200 calories of bread or pasta. The problem is that your body can't digest fiber so the digestive system moves it along quickly!

Fat and protein extends the feeling of satiation by turning off the hormonal signals for hunger.

If you eat an apple, try it with two tablespoons of peanut butter (the kind with only peanuts and salt). If you eat a serving of carrots, add two whole hard boiled eggs.

[tayo42]

That is adding so many calories though? Adding the 2 tablespoons of peanut butter is another 200 calories.

An example, im targeting 2200-2400 calories. with 3 600 calorie meals (which tbh is pretty hard to do 7 or 800 is more likely) , there isn't that much buffer to add stuff like thhat.

[CharlieDigital]

Is it? An apple is only ~100 calories. 300 calories. You could make it a full meal by adding 500 calories of chicken or beans/lentils + rice to get to your 800 target and that's a very solid meal. A whole can of tuna in water is only ~200-250 calories and another option to add more protein.